Lesson 4

Breath as a Nervous System Lever

Your breath is one of the fastest ways to communicate safety to your nervous system.

When we lengthen the exhale, we activate the parasympathetic nervous system.

This is the system responsible for rest, repair, and recovery.

Below we have outlined a couple of breathing patterns that can help to regulate the nervous system and interrupt the body’s automatic stress response when experiencing a trigger.

Try both of the following breathing patters and see which one is more helpful for you when you’re feeling dysregulated and unsafe.

The 4–6 Regulation Breath

Inhale slowly through the nose for four.

1
2
3
4

Now exhale gently for six.

1
2
3
4
5
6

Let the body soften.

Nothing to fix.

Just breathing.

Practice for 5 minutes.

Box Breathing

Inhale slowly through the nose for four.

1
2
3
4

Hold for four.

1
2
3
4

Exhale slowly through the mouth for four.

1
2
3
4

Hold for four.

1
2
3
4

Repeat.

Practice for 5 minutes.

Alternate Nostril Breathing

Sit comfortably with a straight spine.

Use the right hand to place the thumb on the right nostril and the ring finger on the left nostril.

Close the right nostril with the thumb; inhale through the left nostril.

Close the left nostril with the ring finger; release the thumb and exhale through the right nostril.

Inhale through the right side, then close it and exhale through the left side.

Repeat for 5–10 cycles, typically concluding with an exhale on the left